This week has just been about learning how to work the program. Adding weight, hitting rep targets and how to handle it when I dont make rep target with new weights. This week went a lot smoother then the first week. I made it 9 days no caffeine & was able to add Totalis 2.0 back in for PWO! Im down 10lbs since the start, but I know that part of this drop is water weight from TOM. Next week will be a continuation of the same, no changes.
Had some great strength gains in the gym over these two weeks! Beginning weights were set by taking 80% of some 3 & 5 RMs. Rep ranges were set next based on how many clean reps I could perform with starting weights. I’ve had some issue getting the hang of using the smith machine and performing calf jumps, but its starting to click. I’ve switched toe position on split squats to better be able heavier weights going forward.
Some days have been better then others, but overall things are going well.
unilateral laying leg curl
overhead triceps extention
Bulgarian split squat from deficit
unilateral leg extension
wide grip bench
wide grip lat pull down
cable lateral raise